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11/30/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsSub Ring Rows for pull ups to scale

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11/30/17

Agate Pass CrossFit – CrossFit Benchmark WOD Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 [...]

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11/29/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) Partner WOD! 24 Min AMRAP 100 Plate G2OH 100 Russian KB Swings 100 Wall Balls 100 Med ball sit upsScore for total reps [...]

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11/29/17

Agate Pass CrossFit – CrossFit Skill/Strength Kipping PU and DU 10 min EMOM Odd – kipping practice Even – DU practice Notes: If you cannot kip pull-ups, practice your standard [...]

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11/29/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch Balance (1 Rep Every :30 for 10 Min) Metcon Metcon (Time) 4 Rounds 50 Double Unders 6 Power Clean 135/95 or 185/135 8 HSPU

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11/28/17

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) 1. Row/ Ski/ or Bike 2. Movement you like 3. Movement you dislike 4. Favorite Core Movement 5. DB MovementThis [...]

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11/27/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 Jerk (12 Min EMOM) Build to as heavy as possible in 12 sets. WOD Metcon (AMRAP – Rounds and Reps) 12 min. [...]

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11/27/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Min at each station Rest 1 Min between Rounds Burpees KB SDHP Vups Overhead Plate Lunge Steps Cal Row or [...]

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11/25/17

Agate Pass CrossFit – CrossFit Warm-up Partner WOD Metcon (Time) Partner #1 10 Push ups 10 Push Press 10 tricep dips Partner #2 Holds plank Switch when partner #1 is finished Round #1 10 [...]